Re: Nutritional Advice For Sprinter

[Guest guest]

,

Depending on how high your body fat is right now,

it is not unreasonable to reach that point in the

given timeframe. What I would be more concerned with

than bodyfat percentages, though is relative strength.

This is to say that while dropping fat is important,

you must do so without the loss of much strength or

lean tissue. It should not be a problem, though, if

your training is adequate and your nutrition is

precise.

As far as nutrition goes; I tend to advocate the

mastery of energy flux. The idea behind it is to

exercise more while eliminating foods you don't need

and replacing them with foods that can increase your

RMR. This in turn gives you more energy to work than

you would have should you just cut calories and

exercise more, which can actually slow your

metabolism, and also raises the amount of energy you

burn while at rest.

So where should a guy begin when trying to take

advantage of energy flux? In my opinion, exercise.

Not only does it burn calories while doing it, but a

2004 study showed that consistent exercisers have 25%

higher Thermic Effect of Feeding, the amount of energy

it takes to chew, digest, and absorb nutrients from

food. Furthermore, a UNLV study showed that TEF is

73% higher in meals following exercise. Another

important idea is that by not reducing calories, you

will have more energy to exercise, and the more

intense the exercise the greater your post exercise

oxygen consumption.

Now comes the food, and I apologize for taking so

long to get here. Of all the macronutrients, the one

with the biggest TEF is protein. It is roughly two

times greater than any other macro with the exception

of medium chain triglycerides. That being said, the

staple of my system is lean meats. Not only does it

increase TEF, but it keeps your body from breaking

down muscle for energy and to add new protein to

muscle fibers--aka positive nitrogen balance. The

next staple of my system are vegetables and

fruits--things that need to be consumed all

day--especially veggies. This will help nitrogen

balance as well as bone strength because of their

basic qualities. Water, especially cold water, is

also essential. It rehydrates, duh!, but it also has

been shwon to increase metabolic rate. Finally, I

recommend supplementation of fish oils. By getting

10g of fish oils per day you can increase energy

expenditure by a large margin which will help in

losing that fat.

Regards,

Carson Boddicker

Dana Point, CA

USAW Certified

NESTA SAQ

--- itsmeyoungb wrote:

> Hello,

>

> I am 22 year old sprinter from Florida returning

> from a 3 year

> layoff back into running the the 400meters. I am

> going to try out for a Colliegiate track track

> team(florida state) in January 2007 and I want to

> have my body in as best shape as possible. The

> problem is, I am 5'11 and 174 pounds. I want to be

> at about 6 to 7 percent body fat when I go to try

> out so that I can be in optimal shape. So I have 6

> and half months to prepare. Is this ample enough

> time to drop my body fat? If so what are some good

> nutritional guidelines o rbooks that may be able to

> help me? And is this a safe body fat percentage to

> be active at? If not what is?

>

> Thank you for your time.

>

> Archield

> Tampa, Florida, USA

[Guest guest]

With no effort on my part to contest any point you have made in this

message, I strongly suspect that you are parroting the ideas of

Berardi of T-Nation fame/notoriety and representing them as your

own. I have problems both with parroting and copying.

I apologize if I am wrong.

Gates

Gig Harbor, WA

>

> > Hello,

> >

> > I am 22 year old sprinter from Florida returning

> > from a 3 year

> > layoff back into running the the 400meters. I am

> > going to try out for a Colliegiate track track

> > team(florida state) in January 2007 and I want to

> > have my body in as best shape as possible. The

> > problem is, I am 5'11 and 174 pounds. I want to be

> > at about 6 to 7 percent body fat when I go to try

> > out so that I can be in optimal shape. So I have 6

> > and half months to prepare. Is this ample enough

> > time to drop my body fat? If so what are some good

> > nutritional guidelines o rbooks that may be able to

> > help me? And is this a safe body fat percentage to

> > be active at? If not what is?

> >

> > Thank you for your time.

> >

> > Archield

> > Tampa, Florida, USA

>

[Guest guest]

,

What I use with my clients is indeed largely

influenced by JB's Precision Nutrition, but not solely

him. I have also been influenced by Loren Cordain,

Lou Schuler, Chek, and recently by a man named

Bill . Unlike JB and particularly Cordain, I

do not advocate the reduction/elimination of milk

especially in the post workout window. I do like JB's

protein+fat(Preworkout) and P+CHO (2hours PWO)

concept, however, I tend to adcovate something similar

to Wolcott's or Zone Diet's mixed meals in the

remaining 4 hours of the PWO window. I, of course,

understand your grivence, and do apologize for any

interruption that this has caused in your day.

Regards,

Carson Boddicker

Dana Point, CA

--- suprbrian wrote:

> With no effort on my part to contest any point you

> have made in this

> message, I strongly suspect that you are parroting

> the ideas of

> Berardi of T-Nation fame/notoriety and representing

> them as your

> own. I have problems both with parroting and

> copying.

>

> I apologize if I am wrong.

>

> Gates

> Gig Harbor, WA

>

>

> >

> > > Hello,

> > >

> > > I am 22 year old sprinter from Florida

> returning

> > > from a 3 year

> > > layoff back into running the the 400meters. I am

> > > going to try out for a Colliegiate track track

> > > team(florida state) in January 2007 and I want

> to

> > > have my body in as best shape as possible. The

> > > problem is, I am 5'11 and 174 pounds. I want to

> be

> > > at about 6 to 7 percent body fat when I go to

> try

> > > out so that I can be in optimal shape. So I

> have 6

> > > and half months to prepare. Is this ample

> enough

> > > time to drop my body fat? If so what are some

> good

> > > nutritional guidelines o rbooks that may be

> able to

> > > help me? And is this a safe body fat percentage

> to

> > > be active at? If not what is?

> > >

> > > Thank you for your time.

> > >

> > > Archield

> > > Tampa, Florida, USA

[Guest guest]

It caused no irruption sir, but it would have been appropriate to

give proper credit to the person whose very distinctive ideas you

are presenting.

Gates

Gig Harbor, WA

> > >

> > > > Hello,

> > > >

> > > > I am 22 year old sprinter from Florida

> > returning

> > > > from a 3 year

> > > > layoff back into running the the 400meters. I am

> > > > going to try out for a Colliegiate track track

> > > > team(florida state) in January 2007 and I want

> > to

> > > > have my body in as best shape as possible. The

> > > > problem is, I am 5'11 and 174 pounds. I want to

> > be

> > > > at about 6 to 7 percent body fat when I go to

> > try

> > > > out so that I can be in optimal shape. So I

> > have 6

> > > > and half months to prepare. Is this ample

> > enough

> > > > time to drop my body fat? If so what are some

> > good

> > > > nutritional guidelines o rbooks that may be

> > able to

> > > > help me? And is this a safe body fat percentage

> > to

> > > > be active at? If not what is?

> > > >

> > > > Thank you for your time.

> > > >

> > > > Archield

> > > > Tampa, Florida, USA

>

[Guest guest]

,

I am curious, you are 5'11 " and 174lbs. How fat are you? How fast are you?

Your numbers would make me think you are very lean already or grossly under

muscled. 400 meter people are usually the leanest but still muscular people at

the track. This is usually due to their training. Why are you shooting for a

particular BF% number? Your sport, while most are lean due to training, is a

sport of time. You do realize that your performance may suffer at this low BF%.

You are going to require a great deal of calories for this type of training and

worrying too much of BF% may get in the way of you attaining your fastest time.

You chose the words " optimal shape " which when coupled with your goal of BF%

makes me think you have more of a bodybuilder mentality than a sprinter's. Your

" optimal shape " , for your given sport, has more to do with being the fastest

that you can be not the leanest. The leanness will come with proper training and

nutrition. I do understand that you are

looking for the least amount of fat mass possible because it does not

contribute to sprinting but do not get too hung up on that. It will get low with

training and nutrition with out you focusing on BF%. Your " optimal shape " is

the ability to handle the rigor of the 400 meter at top speed. Brutal!

The suggestion of the zone type plan may be your best.

Train hard and smart!

Damien Chiappini

SPFP

Pittsburgh, PA.

---------

itsmeyoungb wrote:

Hello,

I am 22 year old sprinter from Florida returning from a 3 year

layoff back into running the the 400meters. I am going to try out for a

Colliegiate track track team(florida state) in January 2007 and I want to have

my body in as best shape as possible. The problem is, I am 5'11 and 174 pounds.

I want to be at about 6 to 7 percent body fat when I go to try out so that I can

be in optimal shape. So I have 6 and half months to prepare. Is this ample

enough time to drop my body fat? If so what are some good nutritional guidelines

o rbooks that may be able to help me? And is this a safe body fat percentage to

be active at? If not what is?

Thank you for your time.

Archield

Tampa, Florida, USA

[Guest guest]

Hi Damien

Let me be more clear. I am currently at 13.5 percent bodyfat. Have a

good amount of fat on me as you can tell by the percentage. For me

anything under 10 percent is good because it is the extra fat that

is 'killing me' the last 200 meters of my race. This why I choose to

decrease my bodyfat. It is too high to be 400 meter sprinter. When I

say optimal shape, I mean the body of work as a whole, which is my

conditioning, weight training and bodyfat.

I have a good amount of muscle as I have been lifting for about 2 years. I am

strictly concerned about my performance and this has let me to this thought

change.

Archield

Tampa, Florida, USA

> Hello,

>

> I am 22 year old sprinter from Florida returning from a 3 year

> layoff back into running the the 400meters. I am going to try out

for a Colliegiate track track team(florida state) in January 2007

and I want to have my body in as best shape as possible. The problem

is, I am 5'11 and 174 pounds. I want to be at about 6 to 7 percent

body fat when I go to try out so that I can be in optimal shape. So

I have 6 and half months to prepare. Is this ample enough time to

drop my body fat? If so what are some good nutritional guidelines o

rbooks that may be able to help me? And is this a safe body fat

percentage to be active at? If not what is?

>

> Thank you for your time.

>

> Archield

> Tampa, Florida, USA

>